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    +919840956389-Diet Plan

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    XI132 B.Srinithi XI-D
    This document outlines a daily meal plan and nutrition guidelines for a 44-year-old male with a BMI of 37.49 and weight of 96kg who prefers a non-vegetarian diet. The meal plan consists of 3 meals and 2 snacks per day including items like banana smoothies, upma, idli, fish curry, and skim milk. Additional notes provide thyroid and bloating prevention guidelines focusing on complex carbs, protein, fiber and hydration.

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    +919840956389-Diet Plan

    Uploaded by

    XI132 B.Srinithi XI-D
    174 views3 pages
    This document outlines a daily meal plan and nutrition guidelines for a 44-year-old male with a BMI of 37.49 and weight of 96kg who prefers a non-vegetarian diet. The meal plan consists of 3 meals and 2 snacks per day including items like banana smoothies, upma, idli, fish curry, and skim milk. Additional notes provide thyroid and bloating prevention guidelines focusing on complex carbs, protein, fiber and hydration.

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    This document outlines a daily meal plan and nutrition guidelines for a 44-year-old male with a BMI of 37.49 and weight of 96kg who prefers a non-vegetarian diet. The meal plan consists of 3 meals and 2 snacks per day including items like banana smoothies, upma, idli, fish curry, and skim milk. Additional notes provide thyroid and bloating prevention guidelines focusing on complex carbs, protein, fiber and hydration.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    174 views3 pages

    +919840956389-Diet Plan

    Uploaded by

    XI132 B.Srinithi XI-D
    This document outlines a daily meal plan and nutrition guidelines for a 44-year-old male with a BMI of 37.49 and weight of 96kg who prefers a non-vegetarian diet. The meal plan consists of 3 meals and 2 snacks per day including items like banana smoothies, upma, idli, fish curry, and skim milk. Additional notes provide thyroid and bloating prevention guidelines focusing on complex carbs, protein, fiber and hydration.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Name: 919840923319

    Age: 44
    BMI: 37.49
    Weight: 96.0
    Diet Preference: Non-Vegetarian
    Nutritionist Name: [email protected]

    07:30 AM

    Lukewarm Lemon Water(1 glass)

    08:00 AM

    Banana Smoothie(1 glass)


    or
    Oats Fruit Smoothie(1 glass)

    09:30 AM

    Samba Rava Upma(1 katori) Boiled Egg White(3 egg white) Buttermilk(1 glass)
    or
    Multigrain Bread Vegetable Sandwich(1 piece) Garlic Red Chilli Chutney(1 teaspoon) Boiled Egg
    White(2 egg white)
    or
    Vegetable Paneer Oats(1 cup) Skimmed Milk(1 glass)
    or
    Vegetable Upma(1 cup) Boiled Egg White(3 egg white)
    or
    Idli(2 idli(small)) Sambar(1.5 katori) Sprouts(1 katori)
    or
    Egg White Vegetable Omelette(1 omelette(2 egg whites)) Multigrain Bread Toast(1 toast) Skimmed
    Milk(1 glass)
    or
    Egg Paneer Vegetable Bhurji(1 katori) Multigrain Chapati(1 roti/chapati) Curd, Skimmed Milk(0.5
    cup)

    11:30 AM

    Mixed Fruits(1 cup) Chia Seeds(1 teaspoon)


    or
    Papaya(1 cup 1" pieces) Coconut fresh(1 tablespoon)
    or
    Pineapple(0.5 cup, chunks) Almonds(4 almond)
    or
    Pomegranate(0.5 cup)

    01:30 PM

    Multigrain Chapati(2 roti/chapati) Patani Sundal(1 katori) Curd, Skimmed Milk(1 katori)
    or
    Multigrain Chapati(1 roti/chapati) Curry Fish(1 katori) Koshimbir(1 katori)
    or
    Rice Cooked(1 katori) egg tomato curry(1 serve(1 egg with curry)) Tomato Cucumber Salad(1
    katori)
    or
    Rice Cooked(1 katori) Thuvaram Paruppu Sambar(1 katori) Sprouts with Curd(1 katori)
    or
    Vegetable Khichdi(1 cup) Curd(1 katori) Paneer Salad(1 katori)
    or
    Matar Paneer Pulao(1 cup) Curd, Skimmed Milk(1 katori) Sprouts with Vegetable Salad(1 katori)
    or
    Lemon Chicken Rice(1 cup) Low Fat Curd Vegetable Raita(1.5 katori) Green Chutney(1 tablespoon)

    04:00 PM

    Green Tea with Lemon and Cinnamon(1 tea cup)

    05:00 PM

    Vegetable Paneer Salad(0.5 katori) Buttermilk(1 glass)


    or
    Boiled Sprouted Black Chana(1 katori) Green Chutney(2 teaspoon)
    or
    Anjeer Dried(2 fig) Almonds(5 almond)
    or
    Banana, ripe(1 small(4.5" long)) Almonds(2 almond)

    07:00 PM

    Egg Boiled(2 egg)

    08:30 PM

    Multigrain Chapati(1 roti/chapati) Paneer Curry(1 katori)


    or
    Vegetable Khichdi(1 cup) Curd, Skimmed Milk(1 katori) Boiled Black Chana Salad with Vegetable(1
    katori)
    or
    Multigrain Chapati(1 roti/chapati) Grilled Fish(100 grams) Cucumber Onion Tomato Raita(1 katori)
    or
    Multigrain Chapati(1 roti/chapati) Chicken Dry(1 katori) Cucumber Tomato Salad(1 katori)
    or
    Chapati(1 roti/chapati) Dal with Vegetables(1 katori) Leafy Salad(1 katori)
    or
    Chapati(1 roti/chapati) Palak Low Fat Paneer(1 katori) Skimmed Curd Cucumber Onion Raita(1
    katori)
    or
    Curd Rice with Low Fat Curd(1 katori) Vegetable Salad with Shredded Chicken(1 katori)

    09:30 PM

    Skimmed Milk with Pepper and Turmeric(1 glass)


    NOTES

    Thyroid Guidelines:

    1. Thyroid individuals have very slow metabolic rate since the thyroid gland takes care of body's metaboli
    sm for an individual.
    2. To keep that under active, we need to be active with regular exercises and well planned balanced diet, s
    o the hormones work well and helps us in losing the extra weight.
    3. Frequent short meals including enough of protein and fiber aids in hiking the metabolism of body, helps
    in reaching the goal.
    4. Taking enough of complex carbohydrates with required protein fiber is very important to have the weig
    ht loss in a healthy way.
    5. Complex carbohydrate protein and fiber when balanced in diet, the cravings gets reduced, metabolism
    hikes, immunity doubles keeping an individual string.
    6. Complex carbs: brown rice, millets, whole wheat, legumes, pulses.
    Protein: dals/ legumes, milk and milk products.
    Fiber: leafy greens, salads, vegetable sabzi., millets, brown rice.
    Try to incorporate these things in your menu ( the plan also being customized in the similar way)
    Avoid Raw cabbage, raw gobhi, raddish and soya. you can go for these boiled vegetables once in 10 days
    or 15 days.

    How to avoid bloating?


    Add jeera or saunf or ajwain water
    Mint or peppermint tea half an hour post meal
    Lukewarm lemon water half an hour before meal
    Eating with mouth closed
    Adding lemon to foods
    Soaking and throwing away the dal or pulse water
    Increase water intake
    Avoid overly spicy and fried food
    Can avoid salads for a day to see if that is the cause for bloating

    QUANTITY HELP

    Katori Small Bowl Tea Cup Bowl Cup Glass Large Glass
    150ml 150ml 180ml 350ml 250ml 250ml 350ml

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